WOD

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RCCC - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Faster Bike Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Couch Stretch – :30 Seconds Each Side Banded WalksWeightliftingBack…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up30 Seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Faster Bike Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Couch Stretch – :30 Seconds Each Side Banded WalksEMOMEvery…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up:30 Seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Fast Bike Active Samson Modified Barbell Warmup 
5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good MorningsWeightliftingDeadlift (heavy set of 10)ConditioningCaptain Insano (Time)3 Rounds:…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-up:30 Seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Fast Bike Active Samson Modified Barbell Warmup 
5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good MorningsWeightliftingDeadlift (heavy set of 10)ConditioningCaptain Insano (Time)3 Rounds:…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Banded Shoulder Distraction – 1 Minute Each…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up2 min run :30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Child’s Pose –…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance KB Warmup (with one kb) 5 Good…
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WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back…
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Burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-up:30 Seconds Knuckle Drags Active Spidermans Active Samson Push-up to Down Dog Deep Side Lunges Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Burgener Warmup 5 Reps Each…
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